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Tofu Vegetable Soup

 

Preparation Time: 15 minutes
Cook Time: 10 minutes
Makes: 6 servings
Serving size: 250 mL (1 cup)

This Chinese inspired soup is healthy and is the perfect winter warm up. Older kids can help cut the vegetables and the tofu. Younger kids can add the vegetables to the broth.

Ingredients

5 cups

reduced sodium vegetable or chicken broth

1.25 L

1 Tbsp

sodium reduced soy sauce

15 mL

1 pkg

medium tofu, cubed

454 g

1

bok choy, sliced

1 lb

1

onion, thinly sliced

1

1 cup

sliced button or enoki mushrooms

250 mL

1

square dried Chinese noodles, broken up

Directions

  1. In soup pot, bring broth and soy sauce to boil.
  2. Add tofu, bok choy, onion and mushrooms and return to the boil.
  3. Remove from the heat and add the noodles.
  4. Stir to combine and let stand for 2 minutes for noodle to soften before serving.

Tips

  1. Bok choy options: Substitute Swiss chard, rapini or spinach for the bok choy. You will need 1.5 L (6 cups) chopped of the vegetable of your choice.
  2. Look for Chinese noodles in the International section of the grocery store or in Asian grocers. These are quick to cook and a healthier option than ramen noodle packages.

Nutritional Information (1 Serving): Calories: 62, Protein: 6 grams, Fat: 2 grams, Carbohydrates: 5 grams, Fibre: 1 g, Sodium: 238 mg

Source: Reprinted with permission courtesy of EatRight Ontario at www.eatrightontario.ca. Contact an EatRight Ontario Registered Dietitian for free nutrition advice at 1 877 510-5102 or send an e-mail at www.eatrightontario.ca.


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